Life

Has Your New Year's Diet Failed You?

The pitfalls of dieting every athlete should know.

by Susan Kitchen

It's February, which for many people means their New Year's resolution hopes and dreams have fizzled out. You thought you were ready to finally change those pesky hard-to-shake habits—which probably had something to do with losing weight. But, after a month, you're having no success. Don't blame yourself just yet, read on to rid yourself of unnatural and unsuccessful fad diets for good.

Diets focus on the wrong thing

For starters, many diets focus on calorie counting. The equation of fewer "calories in" than "calories out" sounds good, but it is far from realistic. Theoretically, a 500-calorie deficit/day will yield one lb. weight loss/week. Actually, this is completely false. Recent research suggests the caloric deficit to lose one lb. of weight is actually closer to 4,200 calories, not 3,500. Plus, this is assuming you burn 100 percent carbs for energy during workouts, which you do not. We always burn a combination of carbs and fat, depending on the intensity of the workout and other factors. When you focus on counting calories, you're not adopting healthy, sustainable eating habits that you can maintain for the rest of your life.

Diets will make you miserable

Research shows that the mental task of counting calories, measuring and weighing foods, avoiding certain foods or food groups, and following rigid food rules causes stress, fatigue, and burnout. Restrictive eating leads to feelings of deprivation and preoccupation with food, which ultimately lead to overeating and bingeing simply because you feel miserable and deprived, and rightfully so.

1. Hormonal changes: A low fuel gauge alerts brain chemicals that cause appetite to skyrocket, thus we get hungrier and are driven to eat more. Hormones that make you feel full and satisfied plummet, so now you have to eat more to reach that same level of satisfaction. What many perceive as a "lack of willpower" is actually the body's drive for self-preservation. This highly stressed environment causes the body to release the stress hormone cortisol, which promotes fat storage.

2. Neurological changes: While on a restrictive diet, your brain becomes overly responsive to foods that typically wouldn't draw your attention. Suddenly food appears more appetizing and tempting. The one thing you are trying to resist becomes increasing more difficult to refuse.

3. Metabolic changes: Diets that restrict calories deplete the body's fuel stores (glycogen), and the body is forced to break down muscle (protein) for energy. For an athlete, this muscle loss not only hinders strength and power but negatively impacts metabolism. The body adapts to using fewer calories for the same output, leaving the athlete wondering why there are gaining weight while eating on lower calorie diet than ever before.

For example, in a recent study, after six months of dieting, participants burned 610 fewer calories/day with the same energy output, and six years later it was even lower with an average of 704 calories/day below their pre-diet baseline. Simply put, when you are in an athlete starvation state, the body adjust its metabolism to burn less fuel so that it will survive on the lower calorie allotment. The result is weight gain which is hardly ever the intent.

Diets diminish self-esteem and self-worth

Sure, self-improvement is not always enjoyable, but something as basic as eating should bring pleasure to your life. After all, food is social and we must eat well to fuel our body for an active lifestyle. Deprivation makes you feel cranky, fatigued, and overly obsessive. What's fun about that?

Plus, diets by their very nature set the stage for a situation where food is more tempting, you are hungrier than you should be, and you are reliant on fewer calories. Then when you do give in to that cookie or doughnut because you just can't stand it any longer, you feel shame. You're labeled as lacking willpower when it is not about willpower but instead about hormonal imbalance, deprivation, and the body trying to stay alive.

Because of the hormonal, emotional, and neurological changes that occur in a deprived state, radical, fad, and restrictive diets are just not sustainable. What's more, we try to make too many changes at once, which doesn't set us up to win.

→ Consume whole grain carbohydrates at meals and snacks, as well as during workouts that are longer than 90 minutes or if you have a double training day. It is not wise to routinely train in a fasted state. Fuel is necessary for proper adaptation and recovery. Best sources: grains, fruits, veggies, lentils, beans.

→ Include protein at each meal and a snack that provides the building blocks for muscle repair and growth. Best sources: lean meats, fish, dairy, and eggs.

→ Fat is essential to a healthy, athletic body and supports recovery, the immune system, and in Vitamins A, D, E, and K absorption. Despite its reputation for making you fat, this could not be farther from the truth. Best sources: fish oils, nuts, seeds, avocados, and olive oil.

→ Prioritize nutrient timing and macronutrient balance. First, don't skip breakfast and run out the door for a training session. Cortisol levels are highest in the morning, and training (especially a key session) will increase this stress hormone and start your day off on the wrong foot. If you aren't a breakfast lover, at a minimum have a small snack with a mix of carbs and protein that will counteract some of the cortisol and stabilize blood sugars. Second, always include a recovery snack within 30 minutes of finishing your session. This should consist of a simple sugar carb and quality protein (12-15g) source. It's best to aim for a 3:1 carb to protein ratio.

→ Avoid fasting and eat every four hours during the day. This helps keep cortisol levels at bay, which promotes fat burning. Long-term elevation of cortisol can lead to adrenal fatigue.

→ Rather than focusing the number on a scale, focus on creating healthy, sustainable habits that will support your training and racing. You'll find it less stressful, more enjoyable, and sustainable. Plus, you'll have a strong, healthy, and powerful body.

→ What about sweet treats? It's best to go for it within your 30-min post-workout recovery window when your metabolic rate and insulin are most efficient at utilizing simple carbs to restore glycogen. Just make sure to have some protein with it, like milk or Greek yogurt. Alternatively, enjoy it with a properly balanced meal.

Here's to a strong, healthy, happy, and DIET FREE YOU in 2017 and beyond!

Susan Kitchen is an IRONMAN Certified Coach, a registered dietitian, and a certified sports specialist in dietetics. Visit her website at racesmart.com.